Yield: 4 main-course or 6 fish-course servings

1/8 teaspoon saffron threads

3 tablespoons extra-virgin olive oil

1 medium onion, chopped

1/2 cup diced red bell pepper

1 1/2 pounds ripe tomatoes, peeled, seeded and puréed (or one 28-ounce and one 14-ounce can plum tomatoes, drained and puréed)

Salt

Freshly ground black pepper

1 1/2 to 1 3/4 pounds tilapia fillets, about 1/2 inch thick, or cod or sea bass fillets, about 1 inch thick

2 or 3 tablespoons chopped basil, oregano or Italian parsley, divided

Fresh oregano sprigs, for optional garnish

1. Slightly crush saffron with your fingers and soak in the oil in a small cup for about 20 minutes. Transfer saffron and oil to a large sauté pan or skillet. Add onion and bell pepper, and sauté over medium-low heat for about 5 minutes or until onion begins to turn golden. Add tomatoes, salt and pepper; cook over medium-high heat, stirring often, about 8 to 10 minutes or until thickened. (Sauce can be made ahead and refrigerated or frozen. Reheat before proceeding.)

2. Add fish fillets in one layer to sauce; sprinkle with salt and pepper to taste. Cover and cook over medium-low heat, spooning sauce over fish from time to time, about 5 minutes for 1/2-inch fillets or about 10 minutes for 1-inch fillets, until the thickest part of the fish has changed color inside; checked with a thin, sharp knife.

3. Taste sauce and adjust seasoning. Stir 2 tablespoons chopped herbs gently into sauce. Serve hot or cold, sprinkled with remaining chopped herbs or garnished with oregano sprigs.

Per serving (based on 6): 220 calories; 9g fat; 2g saturated fat; 65mg cholesterol; 28g protein; 7g carbohydrate; 4g sugar; 2g fiber; 75mg sodium; 30mg calcium.